Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

100 KB + 50 Rings Workout
For Time:

50 x 1-arm KB Snatch @20kg
25 x Ring Push Ups
50 x 1-arm KB Clean and Jerk @20kg
25 x Ring Push Ups
- Alternate arms in KB movements to do the same amount of reps each arm
Leg Workout

3 sets of 10 - deadlift to bent over row - 40kg, box jump burpee, tyre flips - all 30 reps completed before moving to next element - 400 m jog between elements
Mr Joshua Workout

5 Rounds
Run 400m
30 GHD sit ups
15 DL @ 120kg
Spartan 05.02 Workout

240m run
2 turkish get up per side
8 knee pushups
10 alternating weighted step ups
20m bear crawl
4 alternating hip touch on rings
Reverse AMRAP - Row + Burpees Workout

AMRAP 3'

500m Row
Max Burpees in the remaining time

1 min Rest

Repeat until you reach 50 burpees

Less rounds better score
13.1.2014 Workout

REST DAY / OPEN GYM
Front Squats + Pull-Ups Workout

12-9-6
Front Squats @80kg
24-18-12
Pull Ups
Gymnastic Workout

10 ROUNDS
3 handstand push ups
5 box jumps 30"/24"
8 single leg squats

NEVER GIVE UP
Pig squat Strength

21-20-19...2-1. Squat begins with 20kg. Add weights after every set...
B2. Jerk Technique 2 Workout

Tall Jerk
4 sets of 4

Need a training program?

100 KB + 50 Rings Workout

Leg Workout

Mr Joshua Workout

Spartan 05.02 Workout

Reverse AMRAP - Row + Burpees Workout

1 min Rest

13.1.2014 Workout

Front Squats + Pull-Ups Workout

Gymnastic Workout

Pig squat Strength

B2. Jerk Technique 2 Workout